• NutritionThe table below shows the amount of each nutrient in one ounce (28.4 g) of almonds. • This is approximately equivalent to a handful of almonds or around 23 almond kernels. • It also shows how much an adult needs of each nutrient, according to the 2015–2020 Dietary Guidelines for Americans. Recommendations vary according to the individual’s sex and age. • NutrientAmount in 1 ounceDaily adult requirementEnergy (calories)1641,800–3,000Carbohydrate (g)6.1, including 1.2 g of sugar130Fat (g)14.2, of which 12.4 g is unsaturated20%–35% of daily caloriesFiber (g)3.525.2–30.8Protein (g)6.046–56Calcium (mg)76.31,000–1,200Iron (mg)1.08–18Magnesium (mg)76.5310–420Phosphorus (mg)136700Potassium (mg)2084,700Zinc (mg)0.98–11Copper (mg)0.3900Manganese (mg)0.61.8–2.3Selenium (micrograms or mcg)1.255Folate (mcg, DFE)12.5300–400Vitamin E (mg)7.2715Cholesterol0No dataThe B vitamins, choline, and protein may all be lacking in a plant-based diet. • People who follow a vegan diet can supplement their needs by eating almonds.

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